Workout of the Day - Tuesday September 16, 2025
Mobility
- 1:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 10 Wrist Stretches (each pose)
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crab Bridges
Warm-up
2 Sets:
- 250m/200m Row
- 10 Burpees
- 10 Thrusters w/ Empty Barbell
Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Dead Hang
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit
Workout of the Day - Thursday August 14, 2025
Mobility
- 1:00 Pec Minor Release (each side)
- 1:00 Banded Pec Minor Stretch (each side)
- 1:00 Banded Posterior Shoulder Release (each side)
- 1:00 Banded Lat & Tricep Stretch (each side)
- 10 PVC Pipe Twists (each side)
Warm-up
- 10 Burpees
- 10 Hanging Knee Raises
- 20 Cossack Squats
- 20 Banded Face Pulls
- 1:00 High Plank Shoulder Taps
Accessory #1
3 Sets:
- 8 Strict Pull-ups
- 10 Weighted Step Back Lunges w/ Knee Raise (each side)
- 12 Barbell Skull Crushers
- 0:30 Hollow Hold
Accessory #2
3 Sets
- 8 Dumbbell Z-Presses
- 15 Banded Side Leg Raises (each side)
- 12 Barbell Bicep Curls
- 1:00 Plank (max on last set)